Breakfast is suitable for both, but not for both.
Should be soft but not hard: in the morning, the spleen of the human body is sleepy and depressed, which often makes people lose their appetite, especially the elderly. Therefore, it is not advisable to eat greasy, fried, hard and irritating food for breakfast, otherwise it will easily lead to indigestion. Breakfast should be soft and easy to digest, such as milk, soybean milk, noodles, wonton and so on. And it is best to eat some porridge. If you can add some health foods such as lotus seeds, red dates, yams, longan and coix seed to the porridge, the effect will be better.
Should be less than more: overeating will exceed the digestive capacity of the gastrointestinal tract, and food will not be digested and absorbed. Over time, it will reduce digestive function and cause gastrointestinal diseases. In addition, a large number of food residues are stored in the large intestine and decomposed by bacteria in the large intestine, among which phenol, the decomposition product of protein, will enter human blood through the intestinal wall, which is very harmful to human body and prone to vascular diseases. Therefore, you must not eat breakfast, but you should not eat too much.
Breakfast must have four elements.
Eat more fiber. High-fiber food is resistant to digestion and easy to make people feel full. Cereals contain fiber and taste delicious. Cardiologists also recommend that adults consume 25 to 30 grams of fiber every day.
Nutrition experts suggest that you should eat low-fat milk cereal and add some fruits. Fruit is not only nutritious, but also gives you a feeling of fullness without increasing too many calories. Studies have confirmed that increasing food intake in this way can not only satisfy appetite, but also achieve the effect of dieting. If the food is thick, diners will feel that they eat more.
Eat more protein. According to nutritionists, protein is the first choice for breakfast. Studies have confirmed that foods rich in protein are easy to satisfy people, thus greatly reducing calorie intake. Experts advise people to drink a mixed drink of milk or soy milk, and add whey protein powder to it. Fruit and whole wheat cereal, toast or muffins are all good choices.
Sugar and refined grains should be eaten in moderation. Experts advise people to eat eggs, oats or bran flakes at breakfast. These foods will slowly release calories, not cornflakes, because they should keep their minds sharp. Through the experiment of 106 female college students, it is found that if the food eaten for breakfast releases glucose slowly, the memory will be stronger. This is probably because the protein and fiber contained in these foods slow down the release rate of glucose, thus eliminating the instability of blood sugar and insulin levels.
A good breakfast is non-toxic.
Most diseases in our bodies are caused by the long-term accumulation of toxins in our bodies. Diabetes, heart disease, hypertension and cancer are almost all the results of long-term accumulation of toxins. If we eliminate toxins from our bodies, we can naturally avoid all poisons and diseases.
Detoxification breakfast is 1 fruit +2 vegetables+1 sweet potato+1 rice. In other words, we divide each meal into five equal parts, and the ratio of fruit, vegetables, sweet potatoes and rice is 1: 2: 1: 1. If you are a serious patient or a chronic patient, it is recommended to divide the breakfast into 6 equal portions, but increase the sweet potato to 2 portions.
A kind of fruit. Suitable fruits include apples, guavas, bananas, oranges, pears and grapes. However, we should pay attention to the principles of locality, seasonality and richness. Fruits eaten by severe and chronic patients should be eaten under the guidance of professionals.
Two kinds of vegetables. Vegetables are alkaline, so eat more, accounting for about two parts, which is easy for acid-base balance. All foods are decomposed and absorbed by enzymes, and almost all vegetables and fruits contain a lot of enzymes, but the enzymes are destroyed when the temperature exceeds 54℃. Therefore, in every meal, more than 50% vegetables must be eaten raw.
The principle of choosing vegetables: roots, stems, flowers and fruits are the main four categories. These four kinds of vegetables have relatively few pesticides, high mineral content and particularly high energy. As for leafy vegetables and sprouts, they are also good foods, but they are not suitable for patients to use in the rehabilitation period (especially those living in Jiangnan area). In addition, women should not eat white radish raw, but cook it with belt leaves.
Sweet potato. Sweet potato is a good food, because it is rich in minerals, covering almost most of the amino acids and B vitamins needed by human body. Steamed, especially with skin. This can lower cholesterol and help regulate diseases of the gastrointestinal system.
Brown rice (or whole grains such as red beans, black rice, coix seed and soybeans).
Three foods that should not be eaten in the morning
1. Avoid drinking a lot of cold drinks: excessive temperature difference will strongly stimulate the gastrointestinal tract, leading to sudden contracture.
2. Avoid eating bananas on an empty stomach: In addition to potassium, bananas also contain a lot of magnesium. If you eat on an empty stomach, the content of magnesium in your blood will suddenly increase. Magnesium is one of the sensitive elements that affect heart function.
3. Avoid eating pineapple on an empty stomach: pineapple contains strong enzymes, which will hurt the stomach on an empty stomach, and the nutrients must be better absorbed after eating.